10 2월 02.10~02.14 WOD
Mon
Back Squat Waves (total 9 sets)
Set 1: 6 reps @76%
Set 2: 4 reps @82%
Set 3: 2 reps @88%
-rest 3 min-
Set 4: 6 reps @82%
Set 5: 4 reps @88%
Set 6: 2 reps @94%
-rest 3 min-
Set 7: 6 reps @88%
Set 8: 4 reps @94%
Set 9: 2 reps @100%
*4th week of cycle
“Annie”
50-40-30-20-10
DU
Abmat Sit-ups
-time cap 11 min-
Tues
In Teams of 3
3 RFT:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs
21 Clean and Jerks (185/135)
*Box: 24″/20″
-time cap 30 min-
Wed
2 Snatch + OHS x 3 sets
10 min EMOM
Odd: ME DB Snatch @50/30 lbs
Even: ME Ring Dips
Thurs
Clean + 2 Jerks + Clean + Jerk x 1 x 3 sets
10 min EMOM
Odd: ME Hang Clean & Jerk
Even: REST
Fri
In Teams of 3
20 min AMRAP
P1: 1 Round of DB “DT”
P2: 1 Round of Cindy
P3: REST
No Comments